Top 11 Health Benefits Of Tarbuj (Watermelon) And Refreshing Recipes To Beat The Summer Heat!

Summer is here, and beating the sizzling heat with the amazing health benefits of tarbuj should be on your priority list—just like mastering the fine art of taking sunlight in summer without instantly regretting it (sunscreen, people, sunscreen!). 

Remember that famous Glucon-D ad where the sun literally sips energy from kids using a straw? Yeah, considering how busy and already exhausted we are, that’s like the last thing we need.

This is where the benefits of eating watermelon daily come to the rescue! Research has declared watermelon to be the most hydrating fruit, almost like nature’s own electrolyte drink. With over 90% water content, it’s basically a juicy shield against dehydration. But wait—there’s more! The nutritional value of watermelon is due to the presence of various vitamins, antioxidants, and minerals that support skin health, heart health, and even muscle recovery (so yes, post-workout tarbuj is a thing!). 

If you’re ready to make summer a little less sweaty and a lot more refreshing, this blog is your go-to guide. Time to check out the watermelon health benefits and some delicious recipes to keep you cool all season long! 

Table Of Contents 

1. Top 11 Health Benefits Of Tarbuj — Watermelon Health Benefits You Never Knew Existed! 
2. 5 Delicious Recipes To Reap The Benefits Of Eating Watermelon
3. Nutritional Value Of Watermelon 
4. Can We Eat Tarbuj Seeds?
5. The Final Say 
6. FAQs
7. References 
    

Top 11 Health Benefits Of Tarbuj — Watermelon Health Benefits You Never Knew Existed! 

Here are the health benefits of tarbuj (watermelon): 

1. Keeps You Hydrated

In summer, drinking water is as important as breathing to stay alive. However, given our busy lives, some of us can ignore the alarming signs of dehydration from our bodies. As a result? Cluster headaches that sometimes become full-blown migraine, dizziness, and even increased risk of heat wave stroke. 

One of the standout benefits of tarbuj is its impressive water content—approximately 91% of its weight is water. This makes it one of the best body cooling foods for staying hydrated. As you know, proper hydration is needed for sustaining the functions of your body, temperature regulation and nourishing your skin. So, add watermelon to your diet and achieve daily fluid requirements easily.

2. Reduces Inflammation in the Body

Inflammation is like your body's way of waving a red flag and chronic inflammation is the root of many non-communicable diseases such as heart disease and cancer. 

Watermelon, being an antioxidant-rich food, contains lycopene and vitamin C, which are important for decreasing inflammation. The benefits of eating watermelon daily include combating oxidative stress and lowering inflammatory markers, contributing to overall health.

3. Good For Digestion

Nobody likes that bloated feeling after a meal. The high water content and a small amount of fibre in watermelon aid digestion. Your digestive tract motility amps up due to water while fibre adds bulk to stool, preventing constipation. Enjoying watermelon as a snack can promote a healthy digestive system, making it one of the notable watermelon health benefits.

4. Doesn't Spike Blood Sugar Levels

Do you have a sweet tooth but are concerned about sugar spikes? In spite of its sweetness, watermelon contains a relatively low glycemic load, which means that it does not cause a great spike in blood sugar levels. Watermelon can help with diabetes, making it an appropriate fruit choice for individuals who are watching their blood sugar — providing the benefits of tarbuj on a daily basis without negative impact on glucose levels.

5. Nourishes Your Skin

Dreaming of that summer glow? The nutritional value of watermelon extends to skin health, thanks to vitamins A and C. For collagen production, vitamin C is important, as it keeps the skin firm and supple, while vitamin A aids in skin repair. Eating watermelon daily can give you a glowing complexion, showcasing the benefits of tarbuj for your skin.

6. Provides Sun Protection

Think of watermelon as your internal sunscreen. Lycopene, the antioxidant responsible for watermelon's red color, has been linked to protecting the skin from sun damage. While it shouldn't replace your sunscreen, consuming lycopene-rich foods like watermelon can offer additional protection against harmful UV rays, adding to the list of watermelon health benefits.

Also Read: Are You Wondering If Sunscreen Is Safe During Pregnancy? Read To Find Out! 

7. Protects Your Heart Health

Want to keep that ticker in tip-top condition? Watermelon is rich in citrulline, which dilates blood vessels and can help reduce blood pressure. Lycopene has also been linked with lowered cholesterol levels and reduced heart disease risk. Dieting with watermelon promotes cardiovascular wellness, highlighting the benefits of tarbuj. 

8. Alleviates Joint Pain

The antioxidants in watermelon, particularly beta-cryptoxanthin, may reduce inflammation associated with arthritis. Eating tarbuj daily can help alleviate joint pain and improve mobility, highlighting another advantage of eating watermelon daily.

9. Relieves Achy Muscles

Post-workout soreness has gotten to all of us. For athletes and fitness buffs, watermelon may offer some relief since the citrulline content has been associated with less muscle soreness. Taking in watermelon or its juice before working out can help speed up recovery, highlighting the practical benefits of tarbuj for those with active lifestyles.

10. Good For Weight Loss

Want to lose a few pounds without feeling restricted? Low-calorie and rich in water, watermelon makes a filling snack that lasts. This can support overall calorie restriction, helping control weight. Due to the nutritional content of watermelon, it is a smart option for someone who wants to lose a few pounds.

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11. Protects Eye Health

Watermelon contains beta-carotene, which the body processes into vitamin A—a very important nutrient in terms of maintaining eyesight. Frequent consumption may prevent age-related macular degeneration and good eyesight, complementing the overall benefits of tarbuj.

Also Read: 8 Mind-Blowing Red Guava Fruit Benefits You Didn't Know About And Nutritional Facts That Will Wow You! 

5 Delicious Recipes To Reap The Benefits Of Eating Watermelon

Here are some amazing recipes that can help you reap the benefits of eating watermelon: 

1. Watermelon Chaat

This nutritious snack recipe for summer combines the sweetness of watermelon with tangy and spicy flavors. 
 

Ingredients

• Watermelon cubes - 2 cups
• Chaat masala - 1 teaspoon
• Roasted peanuts - 1/2 cup
• Finely chopped onion - 1/4 cup
• Finely chopped cucumber - 1/4 cup
• Chopped fresh coriander - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - to taste
   

Instructions

• Take a bowl and add watermelon cubes, chopped onion, and cucumber.
• Add chaat masala and salt to the mixture and mix well.
• Add roasted peanuts and chopped coriander.
• Drizzle lemon juice on top and toss everything gently to mix.
• Serve immediately to enjoy the fresh flavors.
   

Expected calories: Approximately 150 kcal per serving.
 

Best time to have: Mid-morning or as an evening snack.

2. Watermelon Rind Curry

Don't discard those watermelon rinds! This innovative curry utilises the often-overlooked part of the fruit, turning it into a flavorful dish.
 

Ingredients

• Watermelon rind (green skin removed, white part diced) - 2 cups
• Ghee or oil - 2 tablespoons
• Cumin seeds - 1 teaspoon
• Grated ginger - 1 teaspoon
• Minced garlic - 1 teaspoon
• Chopped green chili - 1 (optional)
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Red chili powder - 1/2 teaspoon
• Amchur (dry mango powder) - 1/2 teaspoon
• Salt - to taste
• Water - 1 cup
• Garam masala - 1/2 teaspoon
   

Instructions

• Heat ghee or oil in a pan over medium heat.
• Add cumin seeds and let them splutter.
• Stir in grated ginger, minced garlic, and chopped green chili; sauté for a minute.
• Add turmeric, coriander, and red chili powders; mix well.
• Incorporate diced watermelon rind and salt; stir to coat with spices.
• Add water and bring to a boil, then lower the heat and cover it. Let it simmer until the rind becomes tender (about 10-12 minutes).
• Once cooked, sprinkle amchur and garam masala; mix thoroughly.
• Serve hot with roti or rice.
   

Expected calories: Approximately 120 kcal per serving.
 

Best time to have: Lunch or dinner.
 

3. Mohabbat ka Sharbat (Watermelon Rose Drink)

A popular Delhi street drink, this cooling summer drink combines watermelon and rose flavors, perfect for hot summer days.
 

Ingredients

• Chilled milk - 2 cups
• Rose syrup - 3 tablespoons
• Watermelon cubes - 1 cup
• Sugar - to taste (optional)
• Ice cubes - as needed
   

Instructions

• In a jug, mix chilled milk with rose syrup. Taste and add sugar if desired; stir until dissolved.
• Add watermelon cubes to the milk mixture.
• Pour into glasses over ice cubes.
• Serve immediately, garnished with additional watermelon pieces if desired.
   

Expected calories: Approximately 180 kcal per serving.
 

Best time to have: Afternoon or early evening.
 

4. Watermelon Sorbet

A simple and refreshing dessert, watermelon sorbet is perfect for cooling down on hot summer days.
 

Ingredients

• Seedless watermelon chunks – 4 cups
• Lime juice – 2 tablespoons
• Honey or sugar – 2 tablespoons (optional, adjust to taste)
   

Instructions

1. Place watermelon pieces in a single layer on a baking sheet and freeze until they become solid, which takes about 4-5 hours.
2. Once frozen, place the watermelon chunks in a food processor or high-speed blender.
3. Add lime juice and honey or sugar, if using.
4. Blend the mixture until it's smooth, stopping to scrape the sides if needed.
5. Serve right away for a soft-serve texture, or put it in an airtight container and freeze for another 1-2 hours to make it firmer.
    

Expected calories: Approximately 90 kcal per serving.
 

Best time to have: As an afternoon snack or light dessert.
 

5. Watermelon Raita

This cooling side dish combines yogurt and watermelon, offering a sweet and savory flavor that's perfect alongside spicy meals.
 

Ingredients

• Seedless watermelon, diced – 1 cup
• Plain yogurt – 1 cup
• Roasted cumin powder – 1/2 teaspoon
• Chopped fresh mint leaves – 1 tablespoon
• Salt – to taste
   

Instructions

1. In a bowl, whisk the yogurt until smooth.
2. Add the diced watermelon, roasted cumin powder, chopped mint leaves, and salt.
3. Mix well to combine all ingredients.
4. Chill in the refrigerator for at least 30 minutes before serving.
    

Expected calories: Approximately 100 kcal per serving.
 

Best time to have: Served as a side dish during lunch or dinner.
 

Also Read: 13 Incredible Dragon Fruit Juice Benefits & Juicylicious Recipes 

Nutritional Value Of Watermelon 

Here is a table summarising the nutritional value of watermelon: 

Also Read:  Lemon Water In Summer: Unlocking 10 Health Benefits And The Power Of Vitamin C 

Can We Eat Tarbuj Seeds?

Yes, you can eat tarbuj (watermelon) seeds. The benefits of tarbuj extend beyond the fruit itself. Not only are watermelon seeds safe to eat, but they also have a number of nutritional advantages. The seeds are packed with essential nutrients that support heart health and boost energy levels. Adding watermelon to your diet can contribute to digestive health and strengthen the immune system.

Watermelon seeds are rich in protein, magnesium, iron, and fibre. If you mix them with other healthy seeds such as Sunflower Seeds and Pumpkin seeds, you can make a super seeds mix that will give you the ultimate power buff. You may even roast and sprout the watermelon seeds so that they are easily digestible and their nutrients easily absorbed.

The Final Say 

The health benefits of tarbuj not only make it a great summer food, but also a perfect health partner. Watermelon keeps you hydrated, aids in digestion and even protects heart health — as we read through the blog above. The nutritional value of watermelon is also incredible, with high levels of vitamins and antioxidants. 

Eating watermelon daily can really boost your health, offering many benefits of eating watermelon like reducing inflammation and supporting skin health. It's a simple way to stay healthy and cool during the summer. Plus, it tastes great!
 

FAQs

1. Is it OK to eat watermelon daily?

Absolutely! You can definitely eat watermelon daily and it’s safe and can contribute to your hydration and nutrient intake. However, make sure you are having it in moderation, especially diabetic people. 

2. What are the advantages of eating watermelon daily?

Daily watermelon intake provides several benefits of tarbuj, such as enhanced hydration, less inflammation, enhanced digestion, and maintenance of heart and skin health.

3. Is tarbuj hot or cold?

Tarbuj (watermelon) is a cooling fruit and hence ideal for intake during summer to maintain body temperature.

4. Can we eat tarbuj at night?

Yes, you can eat watermelon at night. However, due to its high water content, it's advisable to consume it earlier in the evening to prevent potential nighttime trips to the bathroom.

5. What is the best time to eat watermelon?

The best time to enjoy watermelon is during the earlier parts of the day, such as morning or afternoon, to maximise its hydrating effects and allow your body to rejuvenate. 

6. What are the side effects of watermelon?

If you eat too much watermelon, its high fibre and water content can lead to several side effects, including digestive issues like bloating, gas, and diarrhea. Additionally, it may cause blood sugar spikes, especially in diabetics, and in rare cases, orange discoloration of the skin due to excessive lycopene intake. 

References 

• https://www.webmd.com/diet/ss/slideshow-health-benefits-of-watermelon 
• https://www.nwhealth.edu/news/11-top-watermelon-health-benefits/ 

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